EFT aka Emotional Freedom Technique aka Tapping

EFT is a method of tapping on a series of acupuncture points to help relieve physical, mental and emotional stress. It may also be used to tap on positive affirmations and future goals.

My personal belief is that it is helping create more awareness within the mind and body, empowering us to accept what is, without resistance, so we can let go of what isn’t working well, and create something else that serves us better. We cannot change something we are unaware of or unwilling to admit is a problem. We also can’t release something when we are resisting it.

EFT involves two activities performed at the same time.

1. Tapping on specific points on the body called acupoints.
2. Stating what you’re thinking or feeling about a specific focus.

EFT seems to have a direct impact on the amygdala (stress center of the brain) and the hippocampus (memory center of the brain).

When we sense danger, whether it's real or imagined, these parts of the brain are activated and have the role of deciding how to respond.

Danger and threat, whether they are perceived or real, activate stress hormones.

The primary stress hormone is cortisol. When cortisol starts dumping, the prefrontal cortex goes off-line, and we don't think as clearly AND emotional and habitual responses of the amygdala are strengthened.

No wonder it's so difficult to make good decisions when we are under stress.

Tapping on the acupressure points messages the limbic system (emotional system) to calm itself down.

When we are calmer emotionally and physically, it allows our brains to think better and more productive thoughts that are actually helpful.

In this space our brain can find solutions, rather than spin around in panic, overwhelm and indecision.

"Studies show that EFT helps treat anxiety, depression, specific phobias, and PTSD. It has also been used effectively with individuals experiencing symptoms of burnout, chronic stress, and test anxiety. Tapping helps address physical health issues as well, including chronic pain, acute pain, and weight management. Reduce symptoms of issues caused or exacerbated by high cortisol levels such as high blood pressure, headaches, and poor sleep."
www.choosingtherapy.com/eft-tapping/

Research shows EFT being helpful for the following:

  anxiety
  depression
  PTSD
  chronic stress
  some phobias
  chronic or acute pain
  weight management
  cravings
  addictions
  sleep

I have seen it work for anything stress related, but also setting and achieving positive goals. Creating more awareness can help bring down emotional stress-which often helps with alleviating physical stress and symptoms. This is also a great tool to use to process your emotions. 

EFT tapping can be divided into five steps. If you have more than one issue or emotion, you can repeat this sequence to address each one individually if you like.

1. Identify the issue or emotion you'd like to tap on. This is what you will be focusing on while you tap. Narrowing your focus to one issue will help you go deeper and get better results.

2. Rate your initial stress on a scale of 1-10 (10 being the highest stress, 1 being the least.) Establishing the level of stress at the beginning, middle and end of tapping sequences helps you better evaluate your progress. 

3. Create a set up statement
Prior to tapping, it's important to establish a phrase that explains what you’re trying to address. It must focus on two main goals:

-acknowledging the issue

-accepting yourself despite the problem

The common setup phrase is: “Even though I have this [fear or problem], I deeply and completely accept myself.”

This phrase can be changed so that it fits your situation and where you are. Just like any affirmation, it must be believable or it won't work nearly as well. So if you don't feel that stating that you're deeply and completely accepting yourself in regards to this issue or in general, you might use other words like, "Even thought I have this (fear of problem), it might be possible that I'm still valuable and worthy of love." 

4. EFT tapping sequence
The EFT tapping sequence involves tapping on nine meridian points.

There are 12 major meridians that mirror each side of the body and correspond to an internal organ. However, EFT mainly focuses on these nine:

1. side of hand
2. eyebrow
3. side of the eye
4. under the eye
5. under the nose
6. chin
7. beginning of the collarbone
8. under the arm
9. After tapping the underarm point, finish the sequence at the top of the head point.

Say your Set Up Statement as you are tapping on point #1.

While tapping the points from 2-9, say aloud what the issue or the feeling is. recite a reminder phrase to maintain focus on your problem area. You can repeat the same words, or find new ones on the same issue to help you focus on the stress you are tapping on. Once you've tapped through all 9 points, you have finished what is call a round. You may do 2-3 or 10-11 rounds.

5. Re-Rate your stress level.
At the end of each round, rate your stress level on a scale from 0 to 10. Compare your results with your initial intensity level. Ideally you will want to repeat this process until the stress level is a 0-3.

The nine EFT tapping points are:

Side of Hand: The outer edge of your hand, fleshy part below the pinky finger
Eyebrow point: The inner points of your eyebrows, just above the bridge of your nose
Side of eye: The bone along the outside point of your eyes
Under eye: The bone directly under your eyes
Under nose: Under your nose, right above the center of your upper lip
Chin point: The crease below your bottom lip and above your chin
Collarbone point: The area about one inch below and one inch to the side of the where your collar bones meet
Under arm: The area on your ribcage about four inches below your armpit
Top of head: The crown of your head